October 19, 2021 // AO: The Sanitarium // Papillion-LaVista High School // 540 and Clear

The Qic arrived at 440am ready to get the cones setup for the thang prior to the pre-run as he wanted to get a good three mile run in this morning. The setup did not take very long, but by the time he ended Animal House had arrived ready to pre-run. As the time creeped closer to 5am more PAX arrived for the pre-run.

Pre-Runners: Animal House, Baby Shark, Swiper, Fun Dip, Icy Hot

PAX: (17) Animal House, Sweet Roll, Baby Shark, Duracell, Haggis, Flowers, Swiper, Schrute, Truck Stop, Knobs, Borat, High Life, Double Dip, Irish Car Bomb, Rooney, Levy, Sup

Q: Icy Hot

The PAX was promptly welcomed at 530am by the Qic with the F3 mission statement, core principles, the disclaimer, and the creedo.


As the PAX began the mosey down the bleachers, the sprinkler system went off on the east sideline so the PAX circled up in the center of the field for warm-a-rama.

Imperial Walkers – 10 IC

Seal Claps – 10 IC

Hairy Rockettes – 10 IC

Hillbillies – 10 IC

Plank Jacks – 10 IC

Goof Balls – 10 IC

After warm-a-rama the PAX entered into groups of three with the guys standing next to them, dodged and ducked the sprinklers as they moseyed to the hill for the Pre-Thang.


One PAX was at the bottom of the hill performing AMRAP Sumo Squats and the PAX at the top of the hill performed jump squats.


Three cones were set up on the grass football field at Papio High School. One cone was on the 25 yard line on the north side of the field, one cone on the 50 yard line on the west sideline, and the final cone placed on the 25 yard line on the south side of the field. The PAX numbered off into three’s and started at the corresponding cone. After completing the exercise, the group moseyed counterclockwise to the next cone completing the next exercise listed until Omaha is called. Throughout the thang the sprinklers continued and as time went by the sprinklers continued to progress in sequence from the east sideline to the west sideline making it no further than midfield.  

Station 1

Merkins 20

Cherry Pickers 20 IC

Werkins 20

Sun Gods with Calf Raise 20 IC Forward/Backward

Alternating Shoulder Taps 20 IC

Station 2 – Was never affected by the sprinklers throughout the beatdown.

Big Boys 20

LBC’s 20 IC

Low Dollies 20

Flutter Kicks 20 IC

Frozen Freddies 20 IC

Station 3

Air Squats 20

Side Straddle Hops 20 IC

Groiners 20

Monkey Humpers 20 IC

Mountain Climbers 20 IC

*Rinse and repeat until Omaha is called.

Omaha was called at 606am and everyone moseyed to the shovel flags.


Heels to Heaven 10 IC

Rancid Sarpy Slammers 18 IC


Continued fundraising for Project Pink’d – see social media channels for links

Encouraged guys to get out and visit other AOs.

Launch of the Steel Mill on Thursday at Halleck Park and the launch of the Armory at Ta-Ha-Zouka Park Friday.

Prayers for Knob’s family, Walker (Escobar’s son)


About 6 weeks ago, I resigned my position within UNO athletics. Sure there were a lot of changes taking place within the athletic department and the Sports Medicine department I was tasked with leading. I wasn’t sure how everything was going to play out, but I realized during a period of reflection that I was missing out on a lot of family events (Thanksgiving, birthdays, trips to the zoo, and many others over the last 15 years of marriage), activities, memories, and the ability to connect with my wife and kids. During my period of reflection I had three things that were shared with me by people I trust and love. 1. Time is our greatest commodity. We are pulled in a lot of different directions throughout the course of a day, but no matter what we only have 24 hours in a day. Time is needed to foster relationships and life is about relationships. How do you want to spend that time? 2. Stop letting others control your joy. 3. Remember the concentrica and who is at the center of it.


Icy Hot

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

AO, The Sanitarium

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